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WOD'S ARCHIVE

  • CFE WOD 04-11-12

    By Front Desk | In CrossFit, WOD | on April 11, 2012

    Strength and Conditioning WOD   4rds – 15 Ring Push-ups – 12 toes to bar – 8 Front Squats (55% of back squat max)     Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 3 x (50m/y + 100m/y + 200m/y) Bike (TUE): 3 x (1/2M + 1M + 2M) Run (TUE): 3 […]

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  • CF WOD 04-10-12

    By Front Desk | In CrossFit, WOD | on April 10, 2012

    Deadlift 5-5-5-5-5   12:00 w/Jeremy Martin- 155 (6″ platform) Jolyn- 135 Jay- 185 Ben- 245 Cook- 405 Adam- 275 Sarah- 140 Grant- 155 Travis- 275   6:00 w/Jeremy Stpeh- 150 Joe- 265 OG- 190 Matt- 315 Adam- 135 (from plates) Ang- 190 Spencer- 225 Andrew- 215 Anna- 115 Chris- 235   7:00 w/Nick Kara- 165 […]

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  • CFE WOD 04-10-12

    By Front Desk | In CrossFit, WOD | on April 10, 2012

    Strength WOD – Dynamic Effort 10×2 2 reps every :45 sec Split Jerk (70% of Press Max)   **wait 3-5 min**   CFE WOD 3rds – Run 400m – 10 HPSU – 10 weighted strict pull ups     Choose ONE of the following sports: Swim (TUE): 3 x (50m/y + 100m/y + 200m/y) Bike […]

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  • CF WOD 04-09-12

    By Front Desk | In CrossFit, WOD | on April 9, 2012

    “Fran”   21-15-9 reps of: Thruster (95/65) Pull ups   Chris Spealler- 2:08 Rx Camille LeBlanc-Bazinet- 2:09 Rx   6:00am Rob D. 9:58 @ 85# Joey 12:12 @ 85# Steve 13:22 @ 65# Heather 14:00 @ 45# (band pull-ups) Michael 13:52 @ 65# Judd 17:48 @ 65#   Coaches Kersten – 10:23 w/Green Band Brandon […]

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  • CFE WOD 04-09-12

    By Front Desk | In CrossFit, WOD | on April 9, 2012

    CFE Strength & Conditioning WOD   4rds   -15 Box Jumps (30″/24″) – 10 Alt Turkish Get-ups 16/9) – 50 Mt. Climbers   Wait 3+ hrs before/after WOD and pick a sport.   Single-Sport (SS)   Choose ONE of the following sports: Swim (TUE): 3 x (50m/y + 100m/y + 200m/y) Bike (TUE): 3 x […]

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  • CF WOD 04-8-12

    By Front Desk | In CrossFit, WOD | on April 8, 2012

    21-15-9 reps of:   Overhead Squat (95/65) Ring push ups   11a w/Nick Travis: 7:25 Kara: 7:25 @50 Carlos: Finished 15s @65 Jaime: 9 OHS @15 Liv: 6:20 @40 Rachel – ? Emily – ?

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  • CFE WOD 04-07-12

    By Front Desk | In CrossFit, WOD | on April 7, 2012

    CFE Strength & Conditioning WOD   4rds – 3 way band push-up (7each) – 10 Alt. Chopper Raises (25/45) – 12 Ring/Box Dips     Single-Sport (SS)   Choose ONE of the following sports: Swim (SUN): 1500m TT Bike (SUN): 30 Minute TT Run (SUN): 10k TT C2 Row (SUN): 10k TT Ruck (SUN): 5 […]

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  • CF Strength 04-07-12

    By Front Desk | In CrossFit, WOD | on April 7, 2012

    Bench- Close Grip Bench 2×10 2×5 2×3   Band Flys 3×12 Skull Crushers 3×8   Box Squats 12×3 :45sec   GHD Hamstring Curls 3×10 Band Knee Drives 4×20   9 Close Grip Bench Jason – 135 Charlie – 135 Huw – 135 Nick P – 205 Melissa – 75 Dre – 165 Sean- 175   […]

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  • CF WOD 04-07-12

    By Front Desk | In CrossFit, WOD | on April 7, 2012

    Weighted pull up: 2-2-2-2-2-2-2   Or work on strict, band, or kipping pull ups.   Freddie- 210+105= 315 Rx Travis- 170+77= 247 Rx Troy D- 211+9= 220 Rx Wendy- purple band (sooo close) Carlos- worked band pull ups Ed- Triumphant return! strict PU

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  • CF WOD 04-06-12

    By Front Desk | In CrossFit, WOD | on April 6, 2012

    12 min AMRAP of:   30 Wall Balls (20/14) 20 Kettlebell Swings (32/24)   6:00am Steve B. 2 rds + 35 reps (14#/12kg) Michael 3 rds. + 35 reps (14#/8kg) Angela F. 4 rds. + 18 reps Rx Heather 3 rds. + 43 reps (8#/9kg) Rachel 3 rds. + 25 reps (8#/6kg)   5:30p w/Nick […]

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